Sunday 21st January – WOD & Barbells

20th January 2018

WOD 1

WARM UP:
10 Min AMRAP of:
5 Narrow Push ups
10 Clean Grip Deadlifts @ 20/15
15 Front Squats @ 20/15
100m Run

SKILL:
Ring Dip tekkers

 

WOD 2

17 Min Incremental Ladder of

10 Kcal Row/Ski/AB/100m Run
2 Ring Dips +2
2 Hang Power Clean +2 @ 60/40 C=70/45

*Increase dips and cleans by 2 each round

 

BARBELL

8-10 Min Warm up

For 10 Mins – In Pairs (AMRAP- YGIG)

Hang Snatch + Squat Snatch
*Partner to count 4 sec pause in the bottom positions
*These are for QUALITY not time/reps*
*5 Rounds (every 90s)

5 x Hang Squat Cleans + 1 Jerk
*Keep weight the same across sets

BWOD
EMOM15
1-5 Min – 3 OHS
6-10 Min – 2 FS
11-15 Min – 1 BS
*Increase weight between movements

 

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